Comments on: Creating Your Own Home Training Program | Build it Yourself

By: Helene @healthyfrenchie

Helene @healthyfrenchie — Tue, 28 May 2013 17:41:16 +0000

Thanks Marianne! That’s exactly what I needed. I have been neglecting my training in the last few months so it’s time to make it a priority again.
And having a plan will be so helpful. I really do appreciate all the hard work you put in this website and all the workout you provide us with.
I can’t wait to start tonight

By: Marianne

Marianne — Sun, 07 Apr 2013 14:57:00 +0000

In reply to Melly. In the absence of space and funds, then a gym membership is the best way to "lift heavier" and get faster results. You *can* get super strong with body weight and KBs, but I think weight training will be more successful for most people. IMO

By: Melly

Melly — Fri, 05 Apr 2013 17:34:22 +0000

So Marianne, do you feel it is important to have a gym membership in order to ‘lift heavier’, as if to say that one cannot truly reach certain goals without getting into the gym and therefore having access to heavier equipment?

By: Marianne

Marianne — Thu, 04 Apr 2013 13:41:23 +0000

In reply to Kirsten. I think it's always best to mix higher reps with low reps. So sometimes do heavier weight and another time do lighter.

By: Kirsten

Kirsten — Tue, 02 Apr 2013 09:54:48 +0000

In reply to Marianne.

Thanks a lot, Marianne 🙂
Would you recommend heavy weight and few reps for the RDLs?
Cheers, Kirsten

By: Michaela

Michaela — Sun, 31 Mar 2013 21:10:32 +0000

In reply to Marianne.

Thank you for the response, Marianne ! I have been putting off the swing for so long because of the back spasms, I am kind of excited to actually be able to do some and be free of pain. So I will do them single handed. As I always say,especially when it comes about exercising, “something is better than nothing”.
I might also have tight hamstrings, as I sit a lot and too often not properly work on my flexibility. So I’ll work on RDL’s as well.
The comments section on your website is such a bag of gems, so much info from people asking and your answers :).

By: Marianne

Marianne — Fri, 29 Mar 2013 08:55:34 +0000

In reply to Kirsten. This could be the case that you have tight hammies. I would continue with exercises like: RDLs, good mornings to strengthen the posterior chain and increase the dynamic stretch of the hammies, with out that fast force from the swing. Over time, it should get easier. Tightness can also be weakness, but it could also be from overuse of the hammies and low back as prime movers of the hip, when this role is meant to be the glutes. Work also on glute activation and strength and this will likely help your swing :)

By: Marianne

Marianne — Fri, 29 Mar 2013 08:51:35 +0000

In reply to Michaela.

Michaela, He has some good points, but I don’t think the 2 handed swing is “bad” for the reasons he states. Shoulder forward rotation will occur with *any* lifting that involves 2 hands and it’s more likely that you will lift something heavy with 2 hands. Also, his point about the width of the stance is not as big a deal either. Some people’s glutes will actually fire a little better when they flare their feet out or have a wider stance.

Generally, in KB training this is the order of teaching:

– KB Two-hand Deadlift
– Two-Handed Swing
– Single Swing
– Single Clean
– Single snatch

However, if you are finding it easier to swing with one arm, and you get no pain that way, then continue 🙂

By: noel

noel — Fri, 29 Mar 2013 05:17:26 +0000

In reply to Michaela. check you form. if the form is wrong you back will surely hurt :)

By: Michaela

Michaela — Fri, 29 Mar 2013 01:17:21 +0000

In reply to Marianne.

Believe or not, when I do them single handed, I am fine. I don’t know why I didn’t try it before… I found this video http://www.youtube.com/watch?v=cgkqQGDNv1Y&list=PLC1A4B98F14838225&index=2 . I have been watching him for a while and he has some really good points about training and fixing injuries.